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Quad Activation Drill

  1. Start with a split squat stance, with one foot forward and the other foot positioned behind you.

  2. Shift your weight onto your heel on the front foot and make sure your back foot is providing balance.

  3. Begin to lower yourself down by bending the front knee. This should engage your quadriceps.

  4. As you start to come up, shift your weight slightly forward so that you're more on the balls of your feet.

  5. Continue to press up using the muscles in your quadriceps and front leg, with an emphasis on engaging them.

  6. On the way back down, do so slowly and with control to maximize muscle engagement.

  7. Repeat the exercise for the desired number of repetitions on one leg, then switch to the other leg.

It's important to maintain proper form and ensure you're using slow, controlled movements to get the most out of the exercise.

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